Bananas are one of the most popular fruits in the world, and it is not surprising as they have great benefits. Have a high content of potassium, dietary fiber, diet, antioxidants, and fiber vitamins B 6 and vitamin C.
But what not everyone knows is that you do not have to wait until they are ripe to eat them, since greens also have their own benefits, very suitable for people with diabetes.
As if that were not enough, bananas are also one of the easiest fruits to eat anywhere because they are transported very easily and you do not need any utensils or cutlery to eat them. In addition, if you are going to eat it outside the home, the banana is a very comfortable fruit because it does not get your hands dirty or leave any smell, as oranges can do for example.
A person with diabetes should keep blood sugar levels as stable as possible. For this reason, it is essential to avoid or minimize the consumption of foods that cause spikes in blood sugar.
Despite being a healthy fruit, bananas contain fairly high levels of carbohydrates and sugar, the main nutrients in raising blood sugar levels. Therefore, is it good to eat bananas with diabetes?
What do bananas contribute?
A medium banana contains:
27 grams of carbohydrates
3 grams of fiber
10 milligrams of vitamin C
422 milligrams of potassium
88 grams of water
As you can see, bananas are rich in carbohydrates and sugar, nutrients that raise blood sugar.
May delay digestion and absorption of carbohydrates
Prevents spikes in blood sugar
Improves overall blood sugar control
Of course, bananas are famous for their high potassium content. Let’s look at some of the most important
benefits of potassium :
Reduces the formation of kidney stones
Supports bone and muscle strength
Bananas are also rich in antioxidants, which are thought to prevent the development of type 2 diabetes, as well as other chronic conditions such as some heart diseases and some types of cancer.
Plus, along with their fiber content, bananas are also rich in resistant starch, making them a great choice for people with diabetes.
What are resistant starches?
Resistant starches are long chains of glucose that work much like fiber. They are called resistant because they resist digestion in the upper part of the stomach, preventing blood sugar levels from rising.
Studies have shown that this resistant starch improves insulin sensitivity and reduces inflammation in people with type 2 diabetes.
Resistant starch also has a second-meal effect, which means that eating food with resistant starch, such as banana, for breakfast will help prevent a sugar spike at your next meal.
Is it good to eat green bananas?
Interestingly, unripe bananas are lower in sugar and instead have more dietary fiber in the form of resistant starch and pectin. This is why a banana can be classified between 42 and 62 on the glycemic index, the riper it is, the higher its sugar content. This means that green bananas improve insulin sensitivity due to their resistant starch content.
In addition, green bananas are a natural remedy against diarrhea and other intestinal problems. They nourish the intestinal lining, helping the body better absorb nutrients, especially calcium, thanks to fatty acids.
When it comes to bananas, size matters
If the ripeness of a banana is important, so is its size since the larger it is, the higher its sugar content.
A glycemic load is a measurement tool that explains carbohydrate content in relation to serving size and how quickly blood sugar rises.
However, while bananas are considered healthy and safe for people with diabetes, they may not be a good option if you are on a low-carb diet. Even a small, unripe banana contains at least 22 grams of carbohydrates.
Banana and diabetes
If you are a diabetic person, diet is a vitally important issue, so it is advisable to follow some common-sense guidelines. Especially with the fruit, since many of them contain high levels of sugars. Bananas in particular are beneficial for our health, for this reason, they must be included in the diet. If you have diabetes and you like bananas, follow these easy tips: